Hip Flexor Stretch

• Kneel on a towel on one knee, with other leg in front, with the foot on the floor
• Squeeze your bottom muscles and gently push the back hip forward to stretch it.
• Swap sides and repeat.

Neck Stretch

• Sit Up tall and tuck your chin in.
• Without turning your head, use your hand to pull your head to the side and stretch your neck muscles.
• Make sure your shoulder doesn’t rise up. Hold for 10 seconds.

Calf Stretch

• Put your hands on the wall with one leg behind the other and your feet flat.
• Now pull the arch of the foot up – imagine there’s a strawberry underneath and you mustn’t squash it.
• Keep the back knee straight and gently bend forward to feel the pull in your calf. Don’t let your arch flatten as you hold the stretch for 10 to 20 seconds.
• Repeat on the other side

Bridging

• Lie on the floor with your knees bent and feet flat on the ground.
• Rest your hands on the front of your pelvis, then lift your bottom up and hold. Imagine a spirit level staying perfectly balanced across your stomach.
• If this is easy, lift one leg straight in front while holding your bottom off the floor. The trick is not to wobble or twist the pelvis.
• Hold for 10 seconds and repeat on the other side.